PAH-shee-moh-tan-AHS-ah-nah
A deep, inward-facing fold that provides an intense stretch to the entire 'west' or back side of the body. It is a posture of patience and surrender, quieting the mind while lengthening the spine.
Hinge from the hips, not the waist.
Keep the spine long as you fold.
Flex the feet toward the face.
Start in Dandasana (Staff Pose) with legs extended and sitting bones rooted.
Keep the thighs active and kneecaps lifted to protect the hamstrings.
Lead with the heart and chin rather than the forehead.
Reach for the outer edges of the feet, shins, or use a strap.
Deeply stretches the hamstrings, calves, and the entire length of the spine.
Stimulates the liver, kidneys, and digestive system through abdominal compression.
Soothes the nervous system and is highly effective for relieving stress and mild depression.
Loop a strap around the balls of the feet to maintain a flat back if the hamstrings are tight.
Sit on the edge of a folded blanket to elevate the hips and encourage an anterior pelvic tilt.
Place a bolster over the legs to support the torso and forehead for a long-hold restorative version.
Place palms at the base of the student's spine and apply gentle pressure away from the hips toward the feet.
Avoid any downward pressure on the mid-back; focus on lengthening rather than deepening.
Gently guide the student's shoulders back and down to prevent rounding of the thoracic spine.
Check that the student isn't holding their breath in the compression.
Touch your toes.
Reach the top of your head towards your feet, keeping your spine long and stretched.
Round your back.
Keep your spine long and straight as you fold your chest towards your thighs.